CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds Not for Time
10 Cal Bike
10 Hang Power Clean 75/55
5 Burpee High Jump
Weightlifting
Deadlift (5×5 Work to a Heavy 5 rep)
15 Russian twist btw sets 20/14
Metcon
Metcon (No Measure)
3 Rds- Increase Effort each Rd
15/12 Calorie Row damper @10
100ft Front Rack KB Carry (heavy)
7 Toes 2 Bar
200m Run
3 Weighted Pistols Left Leg (single DB)
3 Weighted Pistols Right Leg (single DB)
Scale Pistols- 8 Heavy Reverse Lunges Alternating